Desizeme - Dieting, Weight Loss, Calorie Control

Facts about Negative Calorie Foods - Calorie Density is What Matters

The concept of negative calorie foods is quite simple. For foods that have very few Calories and a lot of bulk fibre and indigestible material it is possible that your body may consume more Calories eating, digesting and processing the waste than is contained in the food itself. It is not that the food itself has 'negative Calories' as this is a nonsense - it is just that eating and processing this food is costly in terms of the energy that can be extracted. The net outcome of eating the food is never a negative, just really low.

For example, it has been claimed that 100 grams of broccoli contains only about 25 Calories, and that it takes our bodies 80 Calories to digest and process this quantity of broccoli. If this is true, then the net outcome from eating 100 grams of broccoli would be a loss of 55 Calories (80-25). However it appears that there is very little published information on the Calories required to eat,
digest and process broccoli, and other similar foods, and so this outcome can not be confirmed.

Claims for the negative calories when eating some foods. Source: Public Domain

Negative Calories: Fact or Fiction, Myth of Truth?

There are other examples of the cost of food processing. The classic example is Celery. It is true that celery is very low in calories and it has a very low calorie density (that is calories per unit of weight, more about this later). Celery is about 95% water, 2% digestible carbohydrates and 2% per cent indigestible carbohydrates (cellulose). There are also very tiny amounts of protein and fat. The digestible carbohydrate in one very large stalk of celery (100 gm) will yield you only 14 food Calories, with about 7 Calories being indigestible cellulose. It has been estimated that it would require about 1-2 Calories to process the carbohydrate in the celery stick. But nobody had ever done the experiment of feeding people nothing but celery, to work out the energy cost of processing all the celery, not just the carbohydrate. There would obviously be extra energy required, not only to smash open the cells to extract the carbohydrate, but to deal with all the fibre and waste.

Clearly you would have to eat a huge amount of celery to sustain you basic energy requirements. For 2000 Calories per day eating only celery which has about 14 Calories per 100 gm, you would have to eat 14.3 kg of celery (28 pounds). If celery is indeed a negative Calorie food you would starve! There are other consequences of only eating celery, which need to be mentioned in public - Wind!

By the way, celery is nutrient poor and doesn't contain much of anything really. Nutritionally you are probably better off choosing darker greens such as Romaine lettuce, spinach, collard greens, kale, swiss chard, mustard greens, than celery, but this is a matter of taste, and celery has a nice crunch..

When you think about it, the argument is very similar to the 'Calorie Deficit' concept for losing weight. The idea is that you need some basic energy every day to maintain your basic metabolism, even at rest - to support your heart, breathing and the energy required to maintain your basic metabolism and to maintain your body temperature. On top of this is the extra energy you may burn through exercise. The notion is that you will only lose weight if the Calories gained from the food you eat is less than what you burn each day - that is you maintain a net Calorie Deficit.

So if you eat 1500 Calories in food, and your basal metabolic rate is 2000 Calories, and you walk for an hour a day (worth about 270 Calories at moderate pace), your net Calorie Deficit is 1500 - 2000 - 270 = 770 Calories which is equivalent to about 100 gm (0.22 pounds) of fat lost. To lose 1 kg of fat requires burning 7700 Calories; to lose 1 lb of fat requires burning 3850 Calories.

Reality Check - What are Calories?

You have to watch your Calories - not only what you eat but which calories you are talking about. Originally defined in 1824 by French chemist Nicolas Clement, a calorie (note: the small letter 'c') is defined as the quantity of energy required to increase the temperature of a single gram of water by 1 degree Celsius. BUT the food Calories (note: the large capital letter 'C') you see on food packets are actuallykilocalories - that is thousands of Calories. A kilocalorie is the amount of energy required to raise one kilogram of water by 1 degree C.

This is very confusing - the word "Calorie" on a food packet is probably spelled with a capital C, this is because the convention is that 1food Calorie is equal to 1 kilocalorie (i.e. 100 gm of celery has 14 Calories which is equivalent to 14 kilocalories). Confusing isn't it!

The Calorie has been replaced by the Joule (usually kilojoules) as the international (SI) unit for energy, but is still used for food values. Food packets generally show Calories and grams (usually 100gm portions) as the units for comparisons.

The issue here is that when comparing food Calories as the energy content of food you have to be careful not to compare them with the energy expended in processing the food as calories burnt- as there is a 1000 fold difference.

Thermic Effect and How it Affects Calorie Counting

One way to look at negative Calories foods is to consider Basal Metabolic Rate (BMR) - the amount of energy you need to keep you alive when you are simply resting. This is measured by putting a subject into a chamber, and taking measurements of how much oxygen they consume, and how much carbon dioxide they produce. Surprisingly perhaps, these studies have shown that the digestion of an average meal, causes the resting metabolic rate to increase by 50 % for about four hours. However, most of the energy required to digest the meal does not come from the act of chewing, but from the energy required to break down the food in your stomach, the muscles that push it through your gut, and the energy consumed to break down and process the food in the gut.

About half is used to break down the food into smaller lumps in your stomach - to crush and liquidly it, and force it along the 10 m length of your gut, and to make the enzymes to chemically break down the food into molecules small enough to enter the cells lining the gut.

The other half of the energy is consumed by the cells re-assembling those basic molecules back into larger molecules, for example, combining amino acids to make proteins and molecules to make carbohydrates that we an use.

This is what is known as the Thermic Effect of food, which is the extra energy expended above the resting metabolic rate that is due to the cost of processing food for digestion, chemical breakdown, absorption, storage and re-synthesis into complex molecules for use.

All this activity can increase your BMR by 50%.

In humans, the energy expended in processing food varies with the food type. In percentage terms it is about 25 percent for proteins; 2 - 3 percent for fats; and about 5 -10 percent for average carbohydrates.

So if you eat a meal of 100 Calories consisting of each of these food types, after digestion you would be left with about 75 Calories from the protein, 97 to 98 Calories from the fat, and 90 to 95 Calories from carbohydrates.

Looking at celery as an example - it is about 95 per cent water, 2% digestible carbohydrates and 2% indigestible carbohydrates, and negligible amounts of protein and fat.

So strictly speaking, for the carbohydrate contained in the celery, about 2% of the extractable energy will be used to digest and process the celery and the rest (98%) will be available as extra Calories you can absorb - so the outcome will not be negative, in terms of the carbohydrate.

The digestible carbohydrates in 100 grams of celery amounts to about 8 Calories, while the indigestible carbohydrates will give you 4 Calories. The energy needed to process all these carbohydrates will be about 2 Calories, which leaves you with about 6 Calories.

So strictly speaking, the only way you can have a real negative food is when the energy required to process it is more than 100% of the energy readily available in the food (which is a nonsense).

However, the energy required to process the fibre, and other materials that don't yield energy to your body is not known, as it has not been measured, but may be more than 6 Calories which could give a net negative result.

There is a 14 Calories yield from 100 grams of Celery so in 1 kg of Celery there is just 140 Calories available. The body must move the entire1 kg bulk of ingestible fibre and water and break down the celery structure to process it, all for for a mere 140 Calories in return. Compare that to a single slice (40 gm) of white bread, which has about 100 Calories.

However, despite the processing energy not being known, the negative energy losses, if they are real are likely to be very small and insignificant.

Even if you ate one kg of celery and had a negative calorie outcome of 25%, this would only give you a loss of 35 Calories. An average sized person (180 pounds) can burn an equivalent 100 Calories per mile or 220 Calories per kilometre. Therefore it may be better to walk to burn Calories, rather than rely on eating mountains of celery.

A kilogram of fat is equivalent to about 7600 Calories. You would have to eat about 220 kg of celery to burn off 1 kg of fat (7600 Calories) with a Negative Calorie count of 35 Calories per kg.

In imperial measure terms - a pound of fat equals 3800 Calories; eating 1 pound of celery burns 16 Calories as negative Calories, and so you would have to eat 240 pounds of celery to lose a pound of fat.

Remember that these negative calorie estimates of 25% are very high and so the actual losses are probably much less. That's a mountain of celery you would have to eat!

So summarizing, contrary to general contention, masticating and ingesting the celery does not consume the Calories, rather it is the process of digesting the cellulose and fibre and processing the carbohydrate chemically that uses most for the energy. Although celery has a lot of stored energy, the proportion we can extract from it is very small because most of it is fibre and cellulose cannot be broken down and used. The break down of the plant tissues and cells walls may produce a net outcome of negative Calories, but the amounts are small, even if they are real. So eating negative calorie foods to lose weight is itself unlikely to be successful.

Whether the net energy is negative or not is not the real issue. You should take advantage of foods that have a :

The Calorie labels on food packets worldwide are founded on a scheme that Wilbur Olin Atwater developed in the late 19th century. Atwater calculated the energy available in foods by taking a small sample, burning it in a chamber and measuring the heat produced. He needed to account for the energy that was not extracted by humans and was lost in the waste ( faeces, urine etc.). He calculated and measured the energy in the waste, and when subtracted this from the total energy in the food. This gave the Calorie estimate for the food type. These original calculations and methods are still used today. However it is now known that there is considerable energy consumed by the body in processing the food (as discussed above). It has been estimated that these extra costs can decrease the number of Calories available in the meal by between 5 and 25 % depending on the type of food eaten, with the highest extra cost for proteins. Even though these errors are recognised there has been no decision to change the published values because the differences are quite small. These errors are related to what produces the negative calorie food concept. It means that the actual calories available in the foods is less than the published figure especially for proteins.

Calorie Density - Calories per Weight of Food and Calories per Volume of Food

If you want to change your weight - either to lose weight, gain weight, or just be healthy, the concept of Caloric Density in terms of the number of Calories per unit weight and Calories per unit volume is very important. This concept is probably more significant than the concept of Negative Calorie foods.

The Calorie Density of a given food is the estimated numbers of Calories in a given portion of food. The usual portions used are 100 gm of weight and a metric cup (1 cup = 240 ml ) for the volume. In this article I am going to use 100 ml as the volume (half a cup), because it is a better standard and it is the volume of 100 gm of water.

As an example, cooked brown rice has a Calorie Density of 1.35, which means that it has 1.35 Calories per gram weight, and 135 Calories per 100 gm of cooked brown rice. In terms of volume the relationship between the weight of brown rice and its volume is 0.78 gm/ ml. This means that the number of calories in 100 ml of cooked brown rice (half a cup) is about 106. ( 106 Calories / 100ml). This provides a good way of comparing foods in terms of density.

Why is this important? It is obvious that if you eat foods that have a low calorie density and a low calorie count for a given volume as a replacement for high density foods you will consume fewer calories. It is a matter of 'fullness' and 'bulk' of the food you eat. Most vegetables and fruits have a low calorie density. For example, a carrot has a density 0.44 (44 Calories per 100 gm) an apple has 0.59, a banana has 0.6 and a potato has 0.76. By comparison a piece of roast beef has a caloric-density of 3.31, a piece of chicken 2.12, pork 2.28, Bacon 5.56, Chocolate 5.00, and Olive oil 9.00.

Clearly if we want to lose weight, you have to generate a calorie deficit. The thing to do is to mostly eat foods of low caloric density and to replace much of your old diet with foods like vegetables, fruits and grains. You will need to do this not just temporarily to lose weight, but permanently to keep your weight down.

It is the replacement of high density foods with low density foods for a given meal that can be effective is reducing you Calorie intake - 'filling up on bulky, high fibre foods'. It is a little more complicated however, because many of the low Calorie density foods are mostly 'bags of water'. Just drinking water will fill you up - but not for long. So you need to choose bulky, low calorie density foods, that are hard to process and stay in your stomach for a long time.

Shown below are detailed table of foods showing Calories per 100gm and Calories per 100ml portions. For cup volumes simply multiply by 2.

Note that these values are approximate as it is hard to get reliable values.Volumes depend in packing, and cooked foods vary considerably. Also the values from various sources differ considerably.The values shown provide a general guide for comparison purposes only.

Also shown are lists of the foods with the 20 highest and 20 lowest calorie densities.

20 Foods with Low Calorie Densities

Food

Cal/100g

Cal/100ml

Water

0.001

0.001

Iceberg lettuce

13

3

Chives, chopped fresh

20

4

Lettuce: Boston, Bibb

14

4

Chinese cabbage

14

4

Lettuce, Cos, Looseleaf

18

5

Watercress

19

6

Mushroom

28

6

Mushrooms, Chinese black

28

6

Chicory greens

20

6

Scallions (green onions)

32

7

Mushrooms, whole

28

7

Savoy cabbage

24

7

Parsley

44

7

Cucumber

15

8

Celery

17

8

Mushrooms, sliced

28

8

Endive (escarole)

20

8

20 Foods with High Calorie Densities

Food

Cal/100g

Cal/100ml

Vegetable oils

884

1326

Lard

890

1068

Cod liver oil

800

880

Canola or Olive Oil

847

847

Oil, vegetable

900

801

Oils -corn, sunflower, olive

900

801

Olive oil

900

729

Butter

740

712

Hershey's Milk Chocolate

536

697

Hershey's Kisses

533

692

Margarine

740

688

Pepperoni

829

663

Mayonnaise

705

656

Pork rinds - fried

617

556

Chocolate, melted

500

510

Sunflower seeds

600

510

Macadamia nut

691

484

Pecan Nuts, raw

690

483

Hazelnuts, whole

650

468

Alphabetical List of Calorie Densities - Part A

Food

Cal/100g

Cal/100ml

Food

Cal/100g

Cal/100ml

Almonds, ground

590

212

Chickpea, dried

360

180

Almonds, slivered

578

265

Chicory greens

20

6

Almonds, whole

578

416

Chinese cabbage

14

4

Anchovies

300

210

Chips Ahoy cookies

529

159

Apple, dried

275

220

Chives, chopped fresh

20

4

Apples, diced

53

34

Chocolate

500

400

Apples, fresh

53

32

Chocolate chips

500

380

Apricot, dried

260

166

Chocolate, grated

500

210

Apricot, fresh

51

39

Chocolate, melted

500

510

Arrowroot

366

348

Chow Mein Noodles

459

321

Artichoke, globe

47

42

Cockles

50

35

Asparagus

23

15

Coconut (dried, sweetened, shredded)

504

161

Avocado, fresh

160

128

Coconut (raw)

353

141

Bacon, average grilled

380

304

Coconut, dried

662

463

Bacon, fried

512

410

Cod chip shop food

200

160

Bagels

261

196

Cod fresh

100

80

Bamboo Shoots

27

31

Cod liver oil

800

880

Banana

91

73

Collard leaves & stems

40

12

Barley, uncooked

348

271

Cookies

500

150

Beans, dried

300

255

Corn snack

500

200

Beef Jerky (store bought)

282

198

Corn tortillas

236

95

Beef or Chicken bullion

141

141

Corn, syrup

281

416

Beef, burgers frozen

280

224

Corned beef hash

173

156

Beef, cooked

256

205

Cornflakes

370

111

Beef, raw

164

131

Cornmeal

381

274

Beef, Roast

280

224

Cornstarch (cornFlour)

381

244

Beef, sausage

350

280

Cous Cous

353

229

Beet

43

30

Crab fresh

110

88

Beet greens

24

14

Crabapple

68

61

Biscuit digestives

480

264

Cracker Jack

423

254

Biscuit mix

480

264

Crackerbread

325

195

Black currant

54

43

Crackers - Goldfish

476

286

Black raspberry

73

58

Crackers, Nabisco Aircrisp Cheese Nip

441

265

Blackberry

62

56

Cranberries - Dried

321

225

Blue style cornmeal, or other types

360

184

Cranberries, Fresh

45

19

Bran, unsifted

213

49

Cranberry

46

41

Brazil nuts, whole

653

418

Cream crackers

440

264

Bread

329

82

Cream fresh

195

215

Bread crumbs

329

82

Crisps (chips US) average

500

300

Bread Naan (normal)

320

80

Croissants

407

122

Bread white (thick slice)

240

60

Crumpets

198

40

Bread wholemeal (thick)

220

55

Cucumber

15

8

Broccoli, flowerets

32

10

Cupcakes, cream filled

399

100

Brussels sprouts

45

36

Currants

134

86

Buckwheat groats

200

144

Damson plum

66

59

Butter

740

712

Dandelion greens

45

41

Cabbage, shredded

18

13

Date

274

233

Cake, Butter

386

116

Dates, chopped

320

205

Cake, fruitcake

323

123

Dates, pitted

296

252

Candy, Baby Ruth

466

372

Deviled ham spread

282

226

Candy, Balance Bars

395

316

Domino's Pizza Queen

207

104

Candy, Chewy Granola Bars

388

310

Donuts - Chocolate coated

476

143

Candy, Clif Bars

353

282

Doughnuts

629

189

Candy, Hard

400

320

Doughnuts, powdered

423

127

Candy, Little Debbie Nutty Bars

536

429

Dried Fruit Mix

272

217

Candy, M&M's - plain

494

395

Duck roast

430

387

Candy, M&M's, peanut

519

415

Egg Noodles

370

141

Candy, Mars bar

480

384

Egg whites

147

137

Candy, Marshmallows

317

67

Egg yolks

147

168

Candy, Milky Way

476

381

Egg, boiled

147

118

Candy, Mint sweets

400

320

Eggplant

25

20

Candy, Nutri-Grain Bars

374

299

Endive (escarole)

20

8

Candy, Power Bars

353

282

Evaporated milk

155

144

Candy, Snickers

480

384

Farina

50

38

Canned Smoked Oysters in Oil

194

155

Fat Free pretzels

353

212

Canola or Olive Oil

847

847

Fennel

28

17

Cantaloupe

30

33

Fig, dried

274

192

Carrots, raw

46

32

Fig, fresh

80

72

Cashew nut

561

264

Fish cake

200

160

Cashews (shelled)

600

282

Fish fingers

220

176

Cashews, oil roasted

750

353

Flour tortillas

314

188

Cauliflower

27

12

Flour, buckwheat

366

264

Celeriac

40

39

Flour, cake

366

139

Celery

17

8

Flour, potato

366

264

Cereal - Grape Nuts

353

180

Flour, rice

366

234

Cereal, Corn Chex

363

109

Flour, rye

366

139

Cereal, Corn Flakes

353

106

Flour, semolina

366

271

Cereal, Rice Krispies

350

70

Flour, U.K. self-raising

366

172

Cereal, Trix

406

122

Flour, U.S. all-purpose

366

154

Chapatis

300

240

Flour, wheat bread

366

154

Cheerios

363

109

Flour, white sifted

366

194

Cheese - grated canned parmesan

388

272

Flour, whole wheat

366

201

Cheese & peanut butter crackers

494

346

Fortune Cookies

363

218

Cheeseburgers

269

188

Fries just baked mc cain

178

151

Cheese Whiz

293

205

Fritos Corn Chips

564

339

Cheese, Blue

388

194

Fruit roll-ups (store bought)

353

282

Cheese, Brie

317

254

Fudge brownies

437

350

Cheese, Cheddar sharp

388

272

Gammon

280

224

Cheese, cheddar, grated

388

198

Garlic

137

110

Cheese, colby, grated

388

182

Garlic, minced

137

88

Cheese, cottage

320

310

Gelatine

355

330

Cheese, cream

353

317

Ginger, crystal

250

150

Cheese, grated parmesan

370

281

Ginger, fresh

80

78

Chestnut, dried

377

226

Gooseberry

39

31

Chestnut, fresh

194

116

Grapefruit

41

33

Chicken

200

160

Grapes

69

66

Alphabetical List of Calorie Densities - Part B

Food

Cal/100g

Cal/100ml

Food

Cal/100g

Cal/100g

Green snap bean

32

26

Oatmeal, uncooked

350

119

Guava

62

50

Oats, Quick Cook

353

120

Gumdrops

420

286

Oats, rolled

320

109

Gummi bears

400

256

Oil, vegetable

900

801

Haddock fresh

110

88

Oils -corn, sunflower, olive

900

801

Halibut fresh

125

100

Okra

36

22

Ham

240

192

Olive oil

900

729

Ham - cooked

176

141

Olive, green pickled

116

88

Hard Candy

388

349

Olives

219

166

Hazelnuts, whole

650

468

Olives, chopped

116

88

Herring fresh grilled

200

160

Onion, chopped

45

29

Hershey's Kisses

533

692

Onion, green

36

23

Hershey's Milk Chocolate

536

697

Onion, minced

45

38

Honey

282

406

Onion, sliced

45

25

Honeydew melon

33

30

Onions - French fried

635

349

Horseradish, raw

87

70

Oranges - fresh

32

29

Hot Cocoa mix

406

284

Papaya

39

31

Hummus (prepared)

166

149

Parsley

44

7

Iceberg lettuce

13

3

Parsnip

76

53

Jam

250

238

Pasta ( normal boiled )

110

44

Jam, Grape Jelly

222

211

Pasta (wholemeal boiled )

105

42

Jams and jellies

282

268

Pasta Roni

353

141

Japanese persimmon

77

69

Pasta, egg noodles

350

133

Japanese Plum

48

43

Pasta, macaroni

350

172

Jello Instant Chocolate Pudding

353

212

Pea, dried

340

238

Jelly Beans

370

296

Pea, edible podded

53

42

Jerusalem artichoke

75

73

Pea, fresh green

84

67

Kale leaves

53

37

Peach , dried

268

161

Kale leaves & stems

38

23

Peach, fresh

38

30

Kellogg's cereal

290

58

Peanut Butter

586

445

KFC drumsticks

291

233

Peanut, no skin

568

386

KFC medium fries

294

250

Peanut, with skin

564

384

KFC Potato Wedges

207

176

Peanuts - dry roasted

564

384

KFC regular fries

265

226

Peanuts, chopped

564

384

KFC Tenders

249

199

Peanuts, oil roasted

700

448

KFC twister

273

218

Pecan Nuts, dry roasted

714

457

Kidney

160

128

Pecan Nuts, raw

690

483

Kipper

120

96

Pepper, Sweet red

31

22

Kohlrabi

29

13

Pepperoni

829

663

Kumquat

65

59

Persimmon, native

127

102

Lamb (roast)

300

240

Pheasant roast

250

200

Lard

890

1068

Pilchards (tinned)

140

112

Leek

52

36

Pine nuts

673

357

Lemon

27

32

Pineapple

52

47

Lentil, dried

340

289

Pinto bean, dried

349

244

Lettuce, Cos, Looseleaf

18

5

Pistachio nut

594

416

Lettuce: Boston, Bibb

14

4

Pita bread (white)

261

65

Lima bean, dried

345

276

Pizza Margherita

195

78

Lima bean, fresh

123

111

Plum, prune type

75

60

Lime

28

25

Pop Tarts (All Other Flavors)

381

152

Liver

150

120

Pop Tarts (Frosted Brown Sugar, etc.)

413

165

Liver pate

300

240

Popcorn - Jiffy-Pop

476

190

Lobster boiled

100

80

Popcorn average

460

184

Low fat spread

400

320

Poppy seeds

500

285

Luncheon meat

400

320

Pork

290

232

Lychee, fresh

64

58

Pork pie

450

360

Macadamia nut

691

484

Pork rinds - fried

617

556

Macaroni (boiled)

95

48

Porridge oats (with water)

55

44

Macaroni and cheese

100

60

Potato chips - Lays

529

185

Macaroni, uncooked

380

186

Potato, raw with skin

76

65

Mackeral

300

240

Potatoes, boiled

87

74

Mango

66

59

Potatoes, cooked diced

87

74

Maple syrup

260

355

Potatoes, french fries

320

272

Margarine

740

688

Potatoes, mashed

82

73

Mayonnaise

705

656

Potatoes, roasted

100

85

McDonald Fries

298

238

Prawns, cooked

100

80

McDonalds Big Mac

98

79

Pringles

600

210

McDonald's Chicken Salad

71

57

Protein Powder

353

212

McDonalds Hamburger

235

165

Prune, dried

255

204

McDonald's MacBacon

309

247

Pumpkin

26

20

McDonald's McChicken

235

188

Pumpkin seed

553

387

McDonald's Pancake

222

133

Pumpkin, cooked

150

114

McDonalds Quarter Pounder

250

175

Quaker Oats

274

93

McDonald's Salmon salad

41

33

Quick Grits

346

118

McDonald's: salad (small)

40

28

Quince

57

46

Melon

27

30

Rabbit

180

144

Milk, dry powdered

346

100

Radish

17

10

Milk, sweetened condensed

330

428

Raisins

325

208

Mixed nuts

650

442

Red cabbage

31

25

Molasses

290

429

Red raspberry

57

63

Muesli

390

156

Rhubarb

16

13

Muffins, English

215

65

Rice Brown (cooked)

135

106

Mung bean sprouts

35

21

Rice White rice, cooked

140

104

Mung bean, dried

340

204

Rice White rice, uncooked

250

223

Mushroom

28

6

Rice, A Roni (uncooked)

335

235

Mushrooms, Chinese black

28

6

Rice, Brown (uncooked)

360

266

Mushrooms, chopped

28

9

Rice, Instant rice (uncooked)

360

266

Mushrooms, sliced

28

8

Rice, steamed

140

95

Mushrooms, whole

28

7

Rice, White uncooked

363

247

Mussels

90

72

Rice, Wild uncooked

353

282

Mustard greens

31

16

Ruffles potato chips

564

198

Mustard seed

65

42

Rye grain

334

267

Mustard, prepared

65

69

Ryvita Multi grain

331

99

Nectarine

64

58

Salmon fresh

180

144

Noodles & Sauce

409

286

Saltine crackers

423

127

Noodles (boiled)

70

49

Sandwich

226

113

Alphabetical List of Calorie Densities - Part C

Food

Cal/100g

Cal/100ml

Food

Cal/100g

Cal/100ml

Sandwich Greek (kebabs)

299

149

Sweet green pepper

22

18

Sapote

125

100

Sweet potato, raw

114

87

Sardines in tomato sauce

180

144

Sweet potatoes, cooked

130

117

Sardines tinned in oil

220

176

Tangerine

46

41

Sausage pork fried

320

256

Tofu

63

51

Sausage pork grilled

280

224

Tomato, chopped

23

16

Sausage roll

480

336

Tomato, green

24

16

Savoy cabbage

24

7

Tomato, ripe red

22

15

Scallions (green onions)

32

7

Trout fresh

120

96

Scampi fried in oil

340

272

Tuna (in oil)

183

156

Sesame seeds

570

388

Tuna (in spring water)

106

90

Shallot

72

73

Tuna tinned oil

180

144

Shrimp, cooked

100

80

Tuna tinned water

100

80

Sour cream

200

102

Tuna, canned

187

159

Soybean, dried

460

368

Turkey

160

128

Soybean, fresh

134

121

Turkey roast

140

112

Spaghetti boiled

101

81

Turnip

30

21

Spaghetti, uncooked

370

189

Turnip greens

28

17

Spam

300

240

Veal

240

192

Spinach, cooked

26

20

Vegetable oils

884

1326

Spinach, raw

26

18

Walnuts, chopped

618

303

Split peas, Cooked

150

128

Walnuts, ground

618

222

Split peas, Raw

336

286

Walnuts, shelled

618

315

Steak & kidney pie

350

280

Water

0.001

0.001

Strawberries - fresh

32

19

Watercress

19

6

Sugar, Brown

370

315

Watermelon

26

26

Sugar, caster

389

181

Wheat bran

213

64

sugar, castor

400

324

Wheat Chex

356

71

Sugar, white table sugar

366

311

Wheat germ

363

109

Sultanas

296

189

Wheat Thins

494

148

Summer sausage

335

285

Wheat, hard grain

330

257

Summer squash

19

10

Winter squash

50

25

Sunflower seeds

600

510

Yellow snap bean

27

16

Sweet corn

96

67

Yogurt

66

69

The negative calorie food pyramid. Source: Public DomainCan many low calorie vegetables require more calories to digest and process than they contain as energy? Source: Public DomainMany vegetables have very few calories - Are they negative calorie foods? Source: Public DomainCan you offset the calories in the prawns by adding a negative calorie food such as celery. Source: Public DomainMany vegetable have low calories and when added to dishes they provide bulk and lower the calorie density of the food. Source: Public DomainSo called negative calorie foods are mostly low-calorie fruits and vegetables such as celery, grapefruit, lemon, lime, apple, lettuce, broccoli, and cabbage.
There is no scientific evidence to support a negative calorific impact. Source: Public DomainMany vegetable have low calories and when added to dishes they provide bulk and lower the calorie density of the food. Source: Public DomainAre Negative Calorie Foods Just A Myth? Source: Public DomainYucky - many people find so-called negative calorie foods unattractive - like eating grass Source: Public Domain